Exercises for Torn Shoulder Labrum

Aubrey Bailey
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updated on January 30, 2018

About the Author:

Aubrey Bailey

Aubrey Bailey has been writing online health-related articles since 2009. Her articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a Certified Hand Therapist.

Shoulder injuries can put a damper on your daily activities. This ball and socket joint moves more than any other joint in the body, but the trade off is a higher risk of injury.

The labrum adds some support to the shoulder by forming a ring around the socket. Labral injuries can occur with trauma such as a fall or it can break down over time with repeated activities that require reaching overhead. Exercising too soon after a labral tear can make your injury worse, so be sure to check with your doctor before attempting any exercise.

Sleeper Stretch

People with labral tears often have tightness in the back of the shoulder. The sleeper stretch improves flexibility in this area.

Step 1

To stretch your right shoulder, first lie on your back. Slide your right arm out to the side to 90 degrees -- shoulder height. Keeping your arm in this position, roll onto your right shoulder. Bend your elbow to 90 degrees. This is the starting position for the sleeper stretch.

Step 2

Using your left hand, slowly press your right forearm down toward the surface you are lying on until you feel a strong pull or stretch in your right shoulder. Do not stretch to the point of pain.

Step 3

Hold this stretch for 20 to 30 seconds, then relax. Repeat three times.

It is often difficult to reach behind your back after a labral tear.
(Image: YakobchukOlena/iStock/Getty Images)

Internal Rotation Stretch

The internal rotation stretch improves your ability to tuck in your shirt and wash your back. Perform this stretch with household items such as a broomstick or towel.

Step 1

Hold the stick behind your back with one end in each hand. Slowly pull the stick with your unaffected hand until you feel a stretch in the opposite shoulder, without pain.

Step 2

Hold this stretch for 20 to 30 seconds, then relax. Repeat three times.

Shoulder strengthening can be performed with dumbbells or household items such as a water bottle.
(Image: seb_ra/iStock/Getty Images)

Strengthening Exercises

Once the labrum is torn, the shoulder isn't as stable as it was before your injury. Strengthening muscles around your shoulder will help keep the ball in the socket when you move your arm.

Internal Rotation

Step 1

Lie on your affected side with a dumbbell in your hand. Raise your arm until it is perpendicular to your body.

Step 2

Bend your elbow to 90 degrees and lower your forearm backward until it is resting on the ground. This is your starting position.

Step 3

Keeping your upper arm in contact with the ground, slowly rotate your forearm up until your hand is pointed toward the ceiling. Hold this position for 2 to 3 seconds, then slowly lower back down to the starting position.

Abduction

Step 1

Step 2

Slowly lift your arm up until your hand is pointed toward the ceiling. Hold this position for 2 to 3 seconds, then slowly lower your arm back down to your side.

Step 3

Repeat 10 times, working up to three sets.

Lie on an exercise ball to make rowing exercises more difficult.
(Image: Ridofranz/iStock/Getty Images)

Rows

Strengthening muscles that attach to your shoulder blade will help shoulder function after a labral tear. Rows can initially be performed while lying on your stomach until you master the technique.

Step 1

Grasp the dumbbell and lie on your stomach with your affected arm hanging off the edge of the table.

Step 2

Squeeze your shoulder blades together. Allow your elbow to bend and lift it straight up toward the ceiling as far as possible. Hold for 2 to 3 seconds, then slowly lower back down to the starting position.